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Spätzle vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between Spätzle and Cornmeal

  • Spätzle has more Selenium, however, Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Fiber, and Vitamin B6.
  • Cornmeal's daily need coverage for Folate is 51% more.

The food varieties used in the comparison are Noodles, egg, cooked, unenriched, with added salt and Cornmeal, degermed, enriched, yellow.

Infographic

Spätzle vs Cornmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +300%
Contains more Copper +28.9%
Contains more Manganese +81%
Contains more Selenium +127.6%
Contains more Iron +626.7%
Contains more Magnesium +52.4%
Contains more Phosphorus +30.3%
Contains more Potassium +273.7%
Contains less Sodium -95.8%
Equal in Zinc - 0.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +300%
Contains more Copper +28.9%
Contains more Manganese +81%
Contains more Selenium +127.6%
Contains more Iron +626.7%
Contains more Magnesium +52.4%
Contains more Phosphorus +30.3%
Contains more Potassium +273.7%
Contains less Sodium -95.8%
Equal in Zinc - 0.66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +41.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +919%
Contains more Vitamin B1 +1736.7%
Contains more Vitamin B2 +1810%
Contains more Vitamin B3 +1142%
Contains more Vitamin B6 +295.7%
Contains more Folate +2885.7%
Equal in Vitamin B5 - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +41.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +919%
Contains more Vitamin B1 +1736.7%
Contains more Vitamin B2 +1810%
Contains more Vitamin B3 +1142%
Contains more Vitamin B6 +295.7%
Contains more Folate +2885.7%
Equal in Vitamin B5 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +18.3%
Contains more Water +505.8%
Contains more Protein +56.6%
Contains more Carbs +215.8%
Equal in Other - 0.51
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Fats +18.3%
Contains more Water +505.8%
Contains more Protein +56.6%
Contains more Carbs +215.8%
Equal in Other - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +49%
Contains less Saturated Fat -47.5%
Contains more Polyunsaturated fat +50%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +49%
Contains less Saturated Fat -47.5%
Contains more Polyunsaturated fat +50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +57.9%
Contains more Starch +∞%
Contains more Sucrose +1600%
Contains more Glucose +700%
Contains more Fructose +∞%
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Maltose +57.9%
Contains more Starch +∞%
Contains more Sucrose +1600%
Contains more Glucose +700%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spätzle Cornmeal
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spätzle Cornmeal Opinion
Net carbs 23.96g 75.55g Cornmeal
Protein 4.54g 7.11g Cornmeal
Fats 2.07g 1.75g Spätzle
Carbs 25.16g 79.45g Cornmeal
Calories 138kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0g 0.17g Cornmeal
Sugar 0.4g 1.61g Spätzle
Fiber 1.2g 3.9g Cornmeal
Calcium 12mg 3mg Spätzle
Iron 0.6mg 4.36mg Cornmeal
Magnesium 21mg 32mg Cornmeal
Phosphorus 76mg 99mg Cornmeal
Potassium 38mg 142mg Cornmeal
Sodium 165mg 7mg Cornmeal
Zinc 0.65mg 0.66mg Cornmeal
Copper 0.098mg 0.076mg Spätzle
Manganese 0.315mg 0.174mg Spätzle
Selenium 23.9µg 10.5µg Spätzle
Vitamin A 21IU 214IU Cornmeal
Vitamin A RAE 6µg 11µg Cornmeal
Vitamin E 0.17mg 0.12mg Spätzle
Vitamin B1 0.03mg 0.551mg Cornmeal
Vitamin B2 0.02mg 0.382mg Cornmeal
Vitamin B3 0.4mg 4.968mg Cornmeal
Vitamin B5 0.263mg 0.24mg Spätzle
Vitamin B6 0.046mg 0.182mg Cornmeal
Folate 7µg 209µg Cornmeal
Vitamin B12 0.09µg 0µg Spätzle
Tryptophan 0.043mg 0.038mg Spätzle
Threonine 0.138mg 0.172mg Cornmeal
Isoleucine 0.19mg 0.242mg Cornmeal
Leucine 0.365mg 1.006mg Cornmeal
Lysine 0.137mg 0.105mg Spätzle
Methionine 0.086mg 0.162mg Cornmeal
Phenylalanine 0.24mg 0.366mg Cornmeal
Valine 0.22mg 0.337mg Cornmeal
Histidine 0.121mg 0.172mg Cornmeal
Cholesterol 29mg 0mg Cornmeal
Trans Fat 0.029g 0g Cornmeal
Saturated Fat 0.419g 0.22g Cornmeal
Monounsaturated Fat 0.581g 0.39g Spätzle
Polyunsaturated fat 0.552g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spätzle Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Spätzle
46%
Cornmeal
Minerals Daily Need Coverage Score
32%
Spätzle
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 1.21g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 68)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 158mg)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.199g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.